Adult Flag Football Rec Rules

Why flag football needs written rules

Flag football has more rule variations than any other adult sport. 7v7 vs 5v5, blocking allowed or not, QB can run or can't, rushes come from 7 yards or 5 yards. Without a written rulebook, your league will spend half of every game arguing about what's legal.

This template covers both 7v7 and 5v5 formats. Customize anything in [brackets] to match your league.

Game format

• Two [20-minute halves] with running clock
• Halftime: [3-5 minutes]
• Clock stops in the last [2 minutes of each half] on incompletions, out-of-bounds, scores, and first downs
• Timeouts: [2 per half]
• Overtime in playoffs only: [college-style alternating possessions from the 10-yard line]

Running clock is standard. Stop time games run too long for rec leagues.

Roster rules

• Minimum roster size: [10 players for 7v7, 7 players for 5v5]
• Maximum roster size: [15 players for 7v7, 10 players for 5v5]
• Roster lock date: [end of week 3 of season]
• Minimum games played to be playoff eligible: [50% of regular season games]

Coed requirements

• 7v7: [3 women on the field at all times]
• 5v5: [2 women on the field at all times]
• [Every other play must involve a woman receiving the ball or throwing the ball] or [no gender-based play requirements]
• Short-handed play allowed with captain notification

Substitutes and pickups

• Each team may use up to [2 emergency subs] per game
• Subs cannot be rostered on another team in the league
• No subs during playoffs
• Sub play time counted toward playoff eligibility

Standings and tiebreakers

Win-loss record is primary. Tiebreakers:

1. Head-to-head record
2. Point differential (capped at +/- [21] per game)
3. Points scored
4. Points allowed
5. Coin flip

Playoffs

• Top [6] of [8] teams make playoffs
• Seeds [1 and 2] bye
• Single elimination
• Championship on final week

Playoff overtime:

• College-style: each team gets a possession from the [10-yard line]
• Touchdown = 6 points, then 1 or 2-point conversion
• Continue until one team scores more in a round
• After the first OT, teams must go for 2 on any conversion

Code of conduct

• Fighting. Immediate ejection and [1-game suspension minimum]. Second offense is a season ban.
• Flagrant contact. Unnecessary roughness, diving for flags, tackling: [15-yard penalty] plus potential ejection.
• Referee abuse. Verbal abuse is a [10-yard penalty and warning]; severe abuse is an ejection.
• Unsportsmanlike conduct. 15-yard penalty plus ejection for repeat offenses.
• Alcohol. [No alcohol on the sideline during games].

Flag football-specific rules

Blocking

• [No blocking allowed] — screens only (stationary body position)
• [Blocking allowed with hands in the chest area, no below-the-waist]
• Clipping, chop blocks, blocks in the back: all illegal

Pick one style of blocking rules and stick with it. Mixed blocking rules are the top source of on-field disputes.

Rushing the quarterback

• One rusher per play in most leagues; [2 rushers allowed] in some formats
• Rusher must start [7 yards] off the line of scrimmage at 7v7, [5 yards] at 5v5
• Rusher can go through the gaps but cannot make contact with blockers or linemen
• Unlimited rushers after QB holds the ball for [4 seconds] (ref counts silently)
• QB cannot run unless being rushed (in 7v7) or [free to run anytime] (in 5v5)

Flag pulls

• Flag must be pulled cleanly from the flag belt
• A runner's flag must be properly attached at the start of each play
• Runner loses their flag early = ball is dead at the spot of flag loss
• Deliberate holding of the flag belt [= defensive pass interference penalty]
• Diving to pull flags: [allowed] or [banned for safety]

Passing

• Forward pass allowed from behind the line of scrimmage
• All players are eligible receivers unless specifically designated
• Pass interference: defensive [= spot foul + automatic first down], offensive [= 10-yard penalty]
• Illegal contact: defensive [= 5-yard penalty + automatic first down]

Running plays

• Running backs [allowed] or [not allowed — all plays must be passes]
• QB can run [only if rushed] or [anytime]
• Handoffs: standard
• No-running zone: [within 5 yards of the goal line, no running plays allowed]

Scoring

• Touchdown: 6 points
• Extra point: 1 point from [3-yard line] or 2 points from [10-yard line]
• Safety: 2 points

Penalties

Common penalties and yardage:

• Pass interference: defensive spot foul + automatic first down
• Holding: 10-yard penalty
• Offsides: 5-yard penalty
• Illegal contact: 5-yard penalty
• Flag guarding: 10-yard penalty + loss of down
• Delay of game: 5-yard penalty
• Unsportsmanlike conduct: 15-yard penalty
• Roughing the passer: 10-yard penalty + automatic first down

Mercy rule

• [35+ point lead at any point in the second half]: running clock continues (already running)
• [50+ point lead in the second half]: game ends

Equipment requirements

• Flag belts with [three flags] or [two flags]
• Flags must be clearly visible and [minimum 10 inches long]
• Cleats: [molded cleats or turf shoes], no metal cleats
• Matching team colors or pinnies
• Mouthguards [recommended] or [required]
• No hats with brims, no protective gear that could injure other players

Weather policy

• Lightning: suspend play, 30-minute wait after last strike
• Heavy rain: playable unless field is unsafe
• Snow/ice: commissioner's call on playability
• Makeup dates within [2 weeks]

Dispute resolution

Referee calls during the game are final. Rule disputes submitted to commissioner within 24 hours. Commissioner has final authority.

Forfeits

• A team that fails to field [5 players for 7v7, 4 players for 5v5] by 10 minutes after kickoff forfeits
• Forfeit = [21-0 loss] in standings
• [Two forfeits = ineligible for playoffs]

Rosterlytic tracks flag football stats (completions, TDs, interceptions, flag pulls) and handles standings, forfeits, and coed minimums automatically.

Amendments

These rules may be amended between seasons. Mid-season changes require notifying all captains.

Using this template

Copy into your league document. Customize bracketed values. Share with every captain before game one. Print copies for week one sidelines.

Flag football players are the most rules-aware of any rec sport. A detailed rulebook earns your league credibility.